Sheet Pan Pumpkin Soup Recipe

Introduction

This Sheet Pan Pumpkin Soup combines the natural sweetness of roasted pumpkins, squash, and apples with warming spices for a cozy, flavorful meal. Roasting all the ingredients together on one pan makes preparation simple and enhances the soup’s depth of flavor. Perfect for fall or any time you crave comfort in a bowl.

Ingredients

• 2 small pie pumpkins*
• 1 lb squash of choice (honeynut or butternut, cut in half or large chunks)
• 1/2 yellow onion, quartered
• 2 medium carrots, cut into 2-inch pieces
• 1 apple (honeycrisp recommended), cut into large wedges
• 1 small head of garlic, top sliced off to expose cloves
• 2 tablespoons olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon cumin
• 1/2 teaspoon coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/8 teaspoon cinnamon
• Pinch of nutmeg
• Pinch of cayenne
• 1 1/2 cups vegetable or chicken broth
• 1 can (14 oz) lite coconut milk

Instructions

1. Step 1: Preheat your oven to 400˚F (205˚C).
2. Step 2: Prepare the pumpkin bowls by cutting off the tops about two-thirds of the way up. Scoop out the insides, separating seeds from pulp and setting the seeds aside.
3. Step 3: Place the hollowed pumpkins and their tops on a large sheet pan. Drizzle with olive oil and season with salt. Roast for 10–15 minutes while you prep the other vegetables.
4. Step 4: In a small bowl, combine salt, cumin, coriander, turmeric, onion powder, garlic powder, cinnamon, nutmeg, and cayenne.
5. Step 5: Remove pumpkins from the oven. Add squash, carrots, onion, apples, pumpkin seeds, and garlic to the sheet pan. Drizzle with olive oil and sprinkle the seasoning mix evenly over the vegetables. Return to oven and roast for 40–45 minutes until vegetables are fork tender, stirring pumpkin seeds every 15 minutes to avoid burning.
6. Step 6: While vegetables roast, gently heat the broth and coconut milk together over low heat until warm.
7. Step 7: When vegetables are done, remove sheet pan and let cool slightly. Scoop pumpkin flesh from the pumpkin bowls, leaving some intact to keep their shape. Add pumpkin flesh, roasted vegetables, garlic cloves, and broth/coconut milk mixture to a heat-safe blender.
8. Step 8: Blend until smooth, keeping the blender lid slightly cracked to allow steam to escape. Blend in batches if necessary. Taste and adjust salt as needed.
9. Step 9: Pour soup into pumpkin bowls or regular bowls, garnish with roasted pumpkin seeds, and serve warm.

Tips & Variations

• You can substitute the squash with other winter varieties like kabocha or delicata for different flavors.
• For extra creaminess, add a splash of heavy cream or use full-fat coconut milk instead of lite.
• If you prefer a spicier soup, increase the cayenne or add a pinch of smoked paprika.
• Toast the pumpkin seeds separately with a pinch of salt and your favorite spices for added crunch and flavor on top.
• This recipe can be easily doubled if more pumpkin bowls are desired.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low to medium heat, stirring occasionally. This soup also freezes well—freeze in portions, thaw overnight in the fridge, and reheat thoroughly before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned pumpkin instead of fresh pumpkins?

While fresh pumpkins work best for both flavor and presentation, canned pumpkin puree can be used in a pinch. However, you will miss out on the roasted pumpkin bowls and some depth of flavor from roasting.

Do I need to peel the squash before roasting?

It’s usually not necessary to peel squashes like butternut or honeynut when roasting whole or in large chunks, as the skin softens and blends well into the soup. Peeling is optional based on personal preference.

Sheet Pan Pumpkin Soup Recipe

Print Recipe

★★★★★

4.7 from 105 reviews

This Sheet Pan Pumpkin Soup is a cozy and flavorful fall recipe that combines roasted pumpkins, squash, carrots, apples, and aromatic spices. Roasted on a single sheet pan and blended smooth with creamy coconut milk and vegetable broth, it makes a comforting and dairy-free soup served right inside roasted pumpkin bowls for a festive presentation.

• Author: Natalie
• Prep Time: 20 minutes
• Cook Time: 55 minutes
• Total Time: 1 hour 15 minutes
• Yield: 2 servings 1x
• Category: Soup
• Method: Roasting
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables and Fruits

• 2 small pie pumpkins*
• 1 lb squash of choice (honeynut or butternut), cut in half or large chunks
• 1/2 yellow onion, quartered
• 2 medium carrots, cut into 2 inch pieces
• 1 apple (honeycrisp preferred), cut into large wedges
• 1 small head of garlic, top sliced off to expose cloves

Seasonings and Oils

• 2 tablespoons olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/8 teaspoon ground cinnamon
• Pinch of ground nutmeg
• Pinch of cayenne pepper

Liquids

• 1 1/2 cups vegetable or chicken broth
• 1 can (14 oz) lite coconut milk

Extras

• Saved pumpkin seeds from inside the pumpkins

Instructions

1. Preheat Oven: Preheat your oven to 400˚F (205˚C) to prepare for roasting the pumpkins and vegetables.
2. Prepare Pumpkin Bowls: Cut off the tops of the two small pie pumpkins about two-thirds up, scoop out the insides, and separate the seeds from the pulp. Set the seeds aside for later use.
3. Roast Pumpkins Initially: Place the hollowed pumpkins and their tops on a large sheet pan. Drizzle with olive oil and sprinkle with salt to taste. Roast in the oven for 10-15 minutes to start softening.
4. Mix Spices: In a small bowl, combine the salt, cumin, coriander, turmeric, onion powder, garlic powder, cinnamon, nutmeg, and cayenne pepper, mixing well to create the spice blend.
5. Add Vegetables and Roast: Remove pumpkins from oven. Add the squash chunks, carrots, quartered onion, apple wedges, garlic head, and the reserved pumpkin seeds to the sheet pan. Drizzle olive oil over everything evenly and then generously sprinkle the spice mix atop. Roast for 40-45 minutes until squash and carrots are fork tender, stirring pumpkin seeds every 15 minutes to avoid burning.
6. Heat Broth and Coconut Milk: While roasting finishes, gently heat the vegetable broth and lite coconut milk together in a small pot over low heat until warmed through.
7. Scoop Pumpkin Flesh and Blend: Remove the sheet pan from oven and allow to cool slightly. Scoop the cooked pumpkin flesh from the roasted pumpkins, leaving some flesh attached to maintain the bowl shape. Transfer the pumpkin flesh, roasted squash, carrots, onions, apples, garlic cloves, and the warmed broth-coconut milk mixture to a heat-safe blender.
8. Blend Soup: Blend until smooth, keeping the blender lid slightly cracked to allow steam to escape. Depending on your blender size, blend in two batches if necessary. Taste and adjust salt as desired.
9. Serve: Pour the creamy pumpkin soup into the hollowed pumpkin bowls or regular soup bowls. Top with the roasted pumpkin seeds for a crunchy garnish and serve warm.

Notes

• This recipe yields two pumpkin bowls; increase pumpkin quantity if serving more people.
• Choose sweet apples like Honeycrisp for a nice balance of tartness and sweetness.
• You can substitute squash types based on availability: butternut, honeynut, or similar varieties work well.
• Keep an eye on the pumpkin seeds while roasting to prevent burning; stir every 15 minutes.
• The soup can be made ahead and refrigerated; reheat gently before serving.
• For a richer flavor, substitute vegetable broth with chicken broth if not vegan.
• For a spicier soup, increase the cayenne pinch slightly.

Keywords: pumpkin soup, sheet pan recipe, roasted pumpkin, fall soup, creamy pumpkin soup, vegetarian soup, coconut milk soup